Free Workout Guides

Do this:

1) Get a protein shake that's high in Carbohydrates & Protein.
2) Work the bigger muscle groups in your body at least 4-5 times a week. Chest, Back, Legs.
3) Get enough rest for your muscles to recover and always get enough sleep at night.

If you get yourself into a routine 4-5 times a week you'll be gaining weight in no time!

To bulk up your going to want to eat more carbs than your body needs,and eat good protein!,stay away from the greasy pizza/burger king diet,we are talking healthy fats here! Have a huge breakfast,this should be your biggest meal and sets you up for the rest of the day! your body has gone through 8 hrs with nothing.
This was my bulk routine;
#1)Breakfast:Granola(oats)with raisins ,banana,whey protein shake(always)1 egg,vitamin,fish oil or flax seed oil,coffee and a granola bar(gotta love those carbs
Try to eat every 3 hrs,never let your self get hungry,and don't forget water!! and keep in mind i was 180lbs when bulking ,and banging nails in construction,there is no one size fits all diet,make yours good for you!
#2)My snack:peanut butter+jam sand,yogurt,cheese,coffee,water
Try to anticipate what you will be doing for the next 3 hrs and eat accordingly,if you will be exercising or doing strenuous work you may want to carb-up 1-2hrs before hand,if you are just watching tv your body will not need carbs(fuel for muscles)but it's ok for bulking
#3)My lunch:pasta or chicken or turkey or tuna sand,fruit,tomato,juice or water or poweraid,nuts,granola bar.
Only consume Tuna once or twice a week max,it contains mercury, which is bad for the body.
Don't over eat,stop eating when you are full,just never get hungry,and eat at the right times ,a lot has to do with your body type,age and metabolism,again everybody is different.
#4)snack:pasta or beef sand,or rice or noodles,water,granola bar,apple,protein bar(1 per week)
I would hit the gym pretty much right after work, so try to carb/protein-up 1-2 hrs before exercise,again water!
#5)post workout snack:2%chocolate milk,whey shake,half vitamin,fish oil,honey,carrots,raisins,banana,small granola and raisins or baked potato.
Body builders have stressed the importance of carbs post(after) workouts,take carbohydrated and whey protein after workout(within 2 hrs!)if you like banana splits,this is the time to have it!
Dinner: meat or salmon and potatoes,garlic,onions,vegetables(salad) bread,glass wine(rarely)
Try to aviod booze and smokes,it just messes with your body,and leaves you dehydrated,iknow i am guilty sometimes
#6)tv snack:veggies,fruits,green tea or herbal tea(non caffeinated)or add more carbs for bulking
(Very important)Try to get at least 7 hrs sleep,your body needs it to to recover and grow
#7)pre-bed snack:glass water,vitamin c, 2x celery and peanut butter or toast and cheese or cottage cheese and toast(rarely)
Eating protein before you go to bed keeps your body in an anabolic state(muscle growth)and a great way to build mass.
I don't recommend working out more than 3x per week,if you want to bulk properly.Keep your reps down to 8-10 per set with no more than 2-3 sets per muscle group,all the while stretching, don't forget your cardio!,i am sure Dylan has a great routine you can follow ,cheers!

nice post sean.
I think i need a trip to the grocery store.